Achieve Your Best Sprint Duathlon Performance in 12 Weeks!

This structured 12-week sprint duathlon training plan is designed for athletes who want to maximize their performance using scientifically backed training zones based on FTP (Functional Threshold Power) and LTHR (Lactate Threshold Heart Rate). Whether you're a beginner looking to complete your first race or an experienced athlete aiming for a PR, this plan will provide a progressive, balanced approach to building endurance, speed, and race-day readiness.

Key Features:
✅ FTP & Running Threshold Testing – Establish accurate training zones in Week 1 and track progress.
✅ Structured Bike & Run Workouts – Workouts include intervals, tempo sessions, and endurance rides/runs with clear intensity guidelines.
✅ 1 Weekly Brick Session – Develop race-day efficiency with structured bike-to-run workouts.
✅ Long Runs & Rides on Weekends – Gradual progression ensures endurance without burnout.
✅ Heart Rate & Power-Based Training – Easy and long sessions use LTHR, while intervals are pace/power-based.
✅ Rest & Recovery – One dedicated rest day per week to optimize adaptation.

This plan is ideal for athletes training with heart rate and/or power meters. Each session is fully detailed with warm-up, main sets, and cooldowns, ensuring you execute every workout with purpose.

Get race-ready with a structured, progressive approach—start your training today!